Hip Hinge Single Leg with Dowel

This is a stability movement to reinforce single leg stance and hip hinge for active straight leg raise and hurdle step patterning.

Stand with the feet shoulder width apart and a dowel running along the spine. Hands should be in reciprocal position.  Flex forward on one hip with slight knee bend. The opposite hip is extended and foot backward. The dowel remains in contact with the head, thoracic spine, and sacrum.  Alternate hand and foot positions between sets.  A stretch should be felt in the hamstring.

Related Exercises

  • Assisted Leg Lowering to Bolster

    This movement improves hip mobility and repatterning of the leg raise, removing the need for full hip extension on one side to reduce compensation.

  • Active Leg Lowering

    This exercise helps improve hip mobility and stability for the active straight leg raise pattern.

  • Split Stance Toe Touch Progression

    This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.

  • Assisted Single Leg Lowering

    This assisted pattern is to improve hip mobility and stability for the active straight leg raise pattern.